Feedback on this workout routine

StephWieler
StephWieler Posts: 43 Member
edited November 24 in Fitness and Exercise
Hi everyone,

I'm trying to make a plan I like and will stick to, but I am fairly new at it. Can anyone critique this workout routine for me and let me know if there is anything i should add or take away.

Thanks a lot!!

Each day 10-15 min speed walk on treadmill to warm up.

Day 1: Butt/ legs
Kneeling glute kickbacks 4 sets, 10 rep
Dumbbell step ups: 4 sets, 12 reps
bulgarian split squat, 4 set 10-12
walking dumbbell lunge 4 set, 12 each leg
dumbbell plie squat 4 set, 15 reps

Day 2: Arms
Overhead press: 4 set, 8-10 rep
Barbell Bicep curls: 4 sets, 8-10 rep
Reverse fly: 4 sets, 8-10 reps
Dips: 4 sets, 8-10 reps
Pushups:3 sets, 10 reps

Day 3: Body step class (just because its fun and i like it)

Day 4: Abs and legs
Leg extensions
Leg curls
leg press 4 set, 12 rep
calf raise: 4 set, 15 reps
Stability ball crunch, 4 sets, 8-10 reps
back extension rear leg raise on stability ball 4 sets, 8-10 reps
Seated russian twist with medicine ball 3 sets, 8-10 reps
heel touches 3 sets, 10-12 reps

Replies

  • Cherimoose
    Cherimoose Posts: 5,208 Member
    I would change a lot of things. Rather than reinvent the wheel, why not follow an established program designed by a pro. There are so many out there - NROL, Stronglifts, personal trainer plans, etc.
  • StephWieler
    StephWieler Posts: 43 Member
    Cherimoose wrote: »
    I would change a lot of things. Rather than reinvent the wheel, why not follow an established program designed by a pro. There are so many out there - NROL, Stronglifts, personal trainer plans, etc.

    I've done strong lifts and NROLFW and unfortunately am unable to afford a personal trainer... do you have any suggestions on what i should change? Or, do you know of any other good program
  • Cherimoose
    Cherimoose Posts: 5,208 Member
    I'd change to a freeweight-based program of mostly compound movements, and do full-body workouts, instead of bodypart splits. There are other changes too. Are you switching programs out of boredom? It's hard to guide you without knowing what you don't like with Stronglifts and NR.
  • StephWieler
    StephWieler Posts: 43 Member
    Cherimoose, I want to switch out of boredom, I don't feel motivated while doing these programs.
  • Cherimoose
    Cherimoose Posts: 5,208 Member
    I'm confused - you're motivated by calf raises and bicep curls?? Or is it just the novelty of mixing things up that appeals to you?
  • piperdown44
    piperdown44 Posts: 958 Member
    Where's your back lifts in the above^^?
    You'll get an imbalance if you don't do some upper back work.
    If you're searching for a new program you can look up push/pull/legs as a three day split.
    Or look up the different routines on bodybuilding.com.
  • arditarose
    arditarose Posts: 15,573 Member
    What is your goal at the moment? Why don't you try a program with a bit more accessory work than SL 5x5 and not as...all over the place as NROL. PHUL? Ice Cream Fitness?
  • DavPul
    DavPul Posts: 61,406 Member
    Cherimoose wrote: »
    I'm confused - you're motivated by calf raises and bicep curls?? Or is it just the novelty of mixing things up that appeals to you?

    i am. whats wrong with bicep curls and calf raises? i do them all the time.


    @ the OP. this routine is fine-ish.....except you forgot to post day 5, where you do upper body work for chest and back?
  • icemaiden37
    icemaiden37 Posts: 238 Member
    I'd add rows, lat pulldowns, bench press, deadlifts. But I'd stick to a program as I don't have enough knowledge to not end up with some muscle imbalance.

    If you like it different each day, try Jim Stoppani's Shortcut to Size.
  • LKArgh
    LKArgh Posts: 5,178 Member
    StephWieler wrote: »
    Hi everyone,

    I'm trying to make a plan I like and will stick to, but I am fairly new at it. Can anyone critique this workout routine for me and let me know if there is anything i should add or take away.

    Thanks a lot!!

    Each day 10-15 min speed walk on treadmill to warm up.

    Day 1: Butt/ legs
    Kneeling glute kickbacks 4 sets, 10 rep
    Dumbbell step ups: 4 sets, 12 reps
    bulgarian split squat, 4 set 10-12
    walking dumbbell lunge 4 set, 12 each leg
    dumbbell plie squat 4 set, 15 reps

    Day 2: Arms
    Overhead press: 4 set, 8-10 rep
    Barbell Bicep curls: 4 sets, 8-10 rep
    Reverse fly: 4 sets, 8-10 reps
    Dips: 4 sets, 8-10 reps
    Pushups:3 sets, 10 reps

    Day 3: Body step class (just because its fun and i like it)

    Day 4: Abs and legs
    Leg extensions
    Leg curls
    leg press 4 set, 12 rep
    calf raise: 4 set, 15 reps
    Stability ball crunch, 4 sets, 8-10 reps
    back extension rear leg raise on stability ball 4 sets, 8-10 reps
    Seated russian twist with medicine ball 3 sets, 8-10 reps
    heel touches 3 sets, 10-12 reps

    Why the splits and not just mix it up to full body workouts?
    Also I cannot see back exercises at all, other than the reverse flies. What about lower back?
  • oilphins
    oilphins Posts: 240 Member
    Depending on if you want to lose weight or not, maybe add a bit more cardio and a great exercise to add in daily is burpees. Burpees are the best exercise to work a lot of body parts. I'm in a boxing club and we do them EVERY workout. Maybe add about 15-20 of them or go for about 2 minutes. They are great way to get your heart going and make you sweat. I think everything else your doing is great. Getting almost everybody part. And calf raises are good but unless your a bodybuilder, they're really not necessary, especially if your doing any running or walking which works your calves as it is.
This discussion has been closed.

Categories